Protein Chat

You know by now that keeping a daily food log is the best way to up your nutritional awareness.

If you're ready to level up again, the next piece to figure out is how much protein you're eating.

Protein is important. We all know that it’s important for building muscle, but it’s also about recovering from workouts and having healthy cells.

Many people are surprised at how little protein they eat once they see it quantified.

Instead of using some equation like 1g of protein for every pound of bodyweight, aim for a number slightly higher than what you're currently at. This is why you must figure out how much you’re eating, otherwise you’re guessing. If you're consuming 75g of protein a day, and want to be eating 125g, don't jump straight there. Hit 100g consistently first and see how it goes, and what it takes to get there, before trying to add more.

Use these tips to make sure you're setting yourself up for protein success each day.

• Protein at every meal. No matter what.

• Find protein rich snacks

• Sleeper protein: foods that have more than you think. Bagels have around 10g of protein in them! I also like using Fairlife milk in my coffee, three cups of coffee worth is around 12g added on the day (and let’s be honest, I’m having 4 cups)

• Add a protein shake or a scoop of protein in your oatmeal.

If possible with protein powder, try a couple different kinds to see what you like and how your body reacts

Once you figure out a good level of protein, you can start using that as a way to create boundaries and guide your food choices so you’re getting your muscle building nutrients daily and consistently.

Justin Miner

@justinminergain